12 Weeks to Slim With These Simple Rules to Keep You on Track

Get slim in 12 weeks and Look good on holiday with these simple rules.
"Every diet will generally work, but not every diet will last! You need to change your attitude to food."

We don't want you to eat less, we want you to eat better!!
Diet is a word which conjures up pain, sacrifice, and a short term approach to eating.
I'm going on a diet suggests that once you've completed the 12 week diet, or 12 week fitness plan, you'll come off the diet and go back to your old habbits.
We want to help you change you attitude to food, in order for you to maintain a healthy and balanced lifestyle for LIFE!!

We want you to become:

1. Leaner through eating the right foods
2. Keep your brain young and active
3. Lose fat
4. Eat more weigh less
5. Sleep better
6. Have more energy
7. Improve your fitness
8. Look better
9. Look younger
10. Enjoy Life
The four Rules:

RULE 1: Don't Fear Fat
Eat healthy fats such as avocados, nuts, olive oil dressing, Omega-3 supplements (as dosage suggests).
I'm going to try and keep it as simple as possible, as the difference in the molecular structure between fats could bore you to death, and I don't want you to put this down!
We do need fat to function though, so don't ever think of cutting it out of your diet completely.
· Avocados
· Nuts (not salted)
· Olives
· Olive Oil
· Omega-3
That's enough for now.

RULE 2: Protein

You need to think big when it comes to protein, you may have heard of weight trainers and boxers having steak for breakfast, although this works this can get expensive.
So if you can afford it great if you cant look for other sources but think big and get a large amount of protein into each meal.
We generally say a gram of protein per lb of body weight. If you don't have scales to hand, again generally use your fist for size. The best sources coming from eggs, fish and poultry and lean red meats.
The reason we want Protein in each meal is that they are the building blocks for lean muscle mass. Now girls dont think I dont want to build muscle, you have a different make up to men, you will not beef up - just be eating more protein and working out, you will get leaner though!
Not only does protein help repair muscle and keep you looking lean, but it will also raise your metabolism and increase your calorie burn.
In other words if you want to lose weight and tone up Proetin is essential for making this happen.
They are countless studies done where subjects have been on High Protein Diets, Low Protein Diets and No Protein Diet.
Each time the high protein dieters have lost the most fat. We cant stress the importance of a high protein diet to accelerate your results.

RULE 3: Stop Eating Added Sugar:

Not only does high doses of sugar and starch increase blood sugar, and leave you hanging for the unavoidable drop off a cliff, but studies have also proved that sweetened foods can make you over eat.
I don't want to over complicate things so just AVOID FOODS WITH ADDED SUGAR.
Can you survive without sugars? Of course you can! Do you want all those things listed at the top, I'll repeat them here;
Become;
1. Leaner through eating the right foods
2. Keep your brain young and active
3. Lose fat
4. Eat more weigh less
5. Sleep better
6. Have more energy
7. Improve your fitness
8. Look better
9. Look younger
10. Enjoy Life
As a rule just stay away from foods with added sugar, when you get in the swing of this diet you can occasionally indulge in a cheat meal, (in fact I do once a week, it helps shock your body occasionally and speeds up your metabolism), it's a nice treat to have once in a while, but the general rule is AVOID FOODS WITH ADDED SUGAR.
Simple.

RULE 4: No more Starch:

WTF? OK starches are the main carbs in white bread, potatoes, pasta and white rice, which is why we recommend whole wheat bread, whole wheat pasta and brown rice. Just this little switch will help melt away your belly.
A little more detail here as I always preferred white breads, pastas and rice. The problem with these as I said above is that they are full of starches, which are quickly absorbed by the body and again much like above (sugars) will increase your blood sugar setting you up again for a quick return of hunger.
Which forces you to eat again, and if you choose foods with sugar and starches will repeat the whole process! Get the picture!
The best bet is to replace these starch laden products with vegetables, however if you want to have a dose of these carbohydrates please do the following:
· Have once slice of Whole wheat Bread
· ½ a cup of whole wheat pasta
· ½ a cup of brown rice
· ½ a large potato
Each constitutes a prortion and you can have three to four a day.
and that is it - follow these four rules, and you will lose weight without even going to the gym!!
However if you want real accelerated results read below.

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Top 3 Fat Loss Tips - So Simple You'll Kick Yourself When You Hear Them

More than ever people are becoming increasingly overwhelmed with information on fat loss and whatever the latest scientific research can conjure up. We are just constantly bombarded with conflicting information everywhere we look about 'our health and bodies'. We have never lived in a more body-obsessed society than today.

Writing our top 3 fat loss tips was always going to be tough because we want to avoid adding to the 'noise' that is fast becoming the overwhelming BS spilling out of the mainstream media and so called fitness experts.
What's more, because of all the conflicting information people are just more confused than ever before. Just when we think we have a firm grasp on what works for fat loss we're hit with the next big craze sweeping the western world.

In a latest comment made by Thomas Plumber (Health and Fitness business entrepreneur) he said that in all his 33 years in the health and fitness industry, this profession has moved on more in the past 3 years than it had done in the previous 30years.
Scary thought really and is one of the reasons the general public just can't keep up.
So the last thing we want to do is add to that noise that you hear every day. Instead we are going to give you real, honest, common sense, zero BS advice.

The information that we are going to give you has taken us 10years to compile. It's that effective, that every time we coach a client we are using these 3 things sometimes in various formats but still using the same foundations.

We prefer to break the information down into 3 categories.
1) Motivational Mindset,
2) Optimal Nutrition
3) Effective Exercise
And when used in that order they are the most effective. Like baking a cake, the ingredients must be exact to the recipe otherwise it won't turn out the way you want it to.
We are going to give you the most advanced, effective and cutting edge pieces of advice, holding nothing back.
Here we go...
1) Motivation Mindset
This is hands down the biggest fat loss tool you must master to stand any chance of getting the body you desire and ultimately feel how you want to feel (whatever that maybe).
Without the correct mindset there is no real purpose behind eating healthier and exercising. Without it, it's just a waste of time.

Why?
1) You'll either not stick to, because when the going gets tough and shit happens in your life your health will go to the back of your priority list.

2) You'll not give as much to your program as you need to because you won't know your WHY?
Every week we ask our clients when they come to the studio... Why are you here? This question is to provoke an answer and get into their heads why they are working out in the first place.
This is huge; just imagine going into every single workout and knowing exactly what your goal and purpose is? Those that know the goal give more and achieve more... FACT.
So Tip number one... Get a purpose. Set a goal. We're not talking about wanting to drop 20lbs. That goal is far too vague. You need REAL aims and feelings to back up your goal/s.
How you wish to feel will always be stronger than how you want to look. You could drop 20lbs but if you're still unhappy with your body then that won't make a blind bit of difference to you.
However if you wish to feel healthy, strong, happy, in control of your lifestyle and body then these are far more personal to you. All you have to do is match a goal with how you want to feel. For example if you want to feel 'happy' what would make you happy?
As well as your goal you must have self-belief and 'actually' believe you can achieve them. There's NO POINT in setting goals that you don't truly believe you can achieve.
You need to whole heartedly believe that you can achieve your goal and that nothing will stand in your way.

2) Optimum Nutrition
Nutrition is the minefield of fat loss. One expert says one thing and another says something completely contradictory.
For effective fat loss when it comes to nutrition the rule of thumb is to control our blood sugars levels and avoid insulin spikes.
Insulin spikes are caused when we consume too much sugar at one time, e.g. when we consume more than

5grames of sugar per serving. Our body has to deal with this and releases a ton of insulin transporting all this sugar now in the form of glucose to our body's cells to be used as energy.
However over time our cells reject this glucose because prolonged exposure to too much glucose causes us to become insulin sensitive therefore the excess glucose is turned to fat and stored.
Another kicker is that the more excess insulin you produce due to a high sugar diet or consuming fake sugar like aspartame found in diet drinks and low fat foods, the excess insulin is turned into fat as well. Also resulting in lowering your blood sugars levels making you crave MORE sugar, and the cycle continues.
There really is no getting away from it!
Aim to avoid or reduce low fat foods that contain high sugar servings, breakfast cereals, bread, pasta, pastries, chocolate, milk, cream, alcohol, diet drinks, fizzy drinks, cordial juices, fruit juices, biscuits, raw sugar and dressings. Remember if it contains more than 5grams of sugar per serving... Get rid.
Opt for more wholesome natural foods such as: Rye bread, oats, grains, legumes, vegetables, quinoa, coconut milk & oil, raw honey, full fat natural biolive yogurt, blue berries, raspberries and black berries etc.

3) Effective Exercise
All exercise is NOT created equal!!
If you really want fat loss results you need to boost your body's energy requirement.
Resistance training is the most effective way to burn fat because when done correctly at a high enough intensity it will release something called cartomine. Cartomine is like the passport control for your muscles; the more of it that is present in your muscles the quicker fat can pass through and be burned as fuel.
An added benefit is that resistance training increase's metabolic rate, which is the rate your body burns calories. The quicker your metabolic rate the MORE energy your body requires. Pair this with a balanced healthy eating plan and your body will need more energy, thus taking it from your fat stores.

To produce an effective enough intensity level we recommend you do superset set resistance training.
So a workout of: 45 seconds of squats, followed by 45 sec of push-ups is very effective. You reduce the recovery period down and up the intensity level. You could also do HIIT Training (High Intensity Interval Training) at the end of your resistance training i.e. 20seconds of sprints followed by a 20sec rest and repeat for up to 4-5minutes.

So there you have it, 3 of our top fat loss tips to help you finally wade through the vast amount of information out there and achieve fat loss results beyond anything you will have experienced before.
Mindset - Set believable, feeling orientated REAL goals that mean something to you.
Nutrition - Cut out or dramatically reduce sugar and refined carbohydrates for maximum effects on for fat loss.
Effective Exercise - All exercise is not created equal. Complete Superset resistance training exercise to increase metabolic rate and burn fat.
To make all of the 3 above more effective we suggest seeking out the professional support and motivation of a coach with the same principles in your area.
There is no secret pill, magic potion or underground fat loss advice; it just comes down to science, principles and common sense.

To your Health and Happiness
David Wilkinson and Helenlee Whalley
Lifestyle Coaches & Co-owners of dh fitness studio
To access more content from David WIlkinson and Dh Fitness head over to our blog @: http://durhampersonaltrainers.co.uk/.
Here you can find the most up-to-date article on fat loss, health, nutrition, exercise and motivation to help you get the most from your body.

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Take These Simple Simple Steps Towards Successful Weight Loss

Don't be tempted to go out and buy the latest slimming pills or diet book! As convinced as you may be that these new fads will help you lose the pounds in a short space of time, try to resist the temptation. There are methods and techniques out there that have been tried and tested for years and are proven to help people lose weight and keep it off. This article contains some of the tips that people swear by so if you're serious about this then read on.

First and foremost, getting the right amount of sleep is essential. It may seem as though this has nothing to do with weight loss but when you are asleep your body releases hormones which help maintain a healthy weight. A good night's sleep will also help to keep you motivated. If you are tired, your mood is likely to be low and the last thing you will feel like doing is exercising. You are also less likely to make positive choices when it comes to food and more likely to go for unhealthy options like fast or processed foods which require less effort.

If you are lacking in sleep your body actually produces a stress hormone which is what causes you to go for the less healthy food options and to become more irritable and worked up. This then becomes a vicious circle and before you know it you have gained more fat around your waist instead of losing it. The average person needs 7-8 hours of sleep per night so this is something you should aim for if you want to see results on your waistline.

Try not to make you diet too monotonous or you will soon get bored and it will be more difficult to stick to it. We all know salad is good for us and is a good meal choice if you are trying to shed a few pounds but try to vary it a bit each day, for example, one day you could try putting it on a pitta bread which is low in fat and calories, or another day you could try adding some chicken, prawns or cous cous.

If you have already tried all of these methods and you feel like nothing is working for you, perhaps try a gluten-free diet. You are not the only person who feels like they are trying their best and nothing is happening. It may mean that you have an intolerance to gluten, which is a much more common problem than you may think. Many people suffer from a gluten intolerance and don't even know about it. Try cutting it out of your diet for a while as this may be the key to your success and may make you feel better in general.

By following these tips, you can be up and running with your weight loss regime in no time at all. There is no need to rush out and by the latest new thing which guarantees success. Try the old, faithful tips in this article first and see how you go. You may eventually decide you want to pop out but I can assure you, you'll be popping out for a run instead!

Offering useful advice as well as practical tips on how to lose weight fast and keep it off. Check out http://weightlossfasthq.net/ for more great stuff!

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